Fibromyalgia – Coping Strategies, "What Can I Do?"

Fibromyalgia
(FM) is one of the most common conditions associated with chronic pain
affecting up to 5% of the population. It is characterized by pain in the
muscles and joints and is associated with generalized, whole body
muscle stiffness, body aches, sleep disruption, and headaches. Stress is
often a component of FM. Women are 2-3 times more likely to suffer from
FM.

So, the question is raised, “What can I do to reduce the pain
and suffering that I feel from FM?” The answer is multifactorial as
there are many treatment approaches found to be helpful. Perhaps the
most prevalent is exercise. This seems counter-intuitive since the
presence of pain is usually a reason to rest or reduce activity.
However, not staying active can lead to de-conditioning or weakening of
muscles, stiffness in the joints, lowered aerobic capacity, and a host
of negative physical and mental effects that can have a negative impact
on quality of life. Because many patients with FM are out of shape, the
worst approach with exercise is jumping into it too quickly. The
post-exercise soreness felt when people first engage in a new activity
can be profound if the introduction into exercise is too vigorous.

Therefore,
the key to success is realizing pain thresholds are reached faster in
the FM patient and hence, a slow but steady introduction into exercising
is needed.

For example, start out with a walking program of 5
minutes, 1-3 times a day, and gradually increase it to 10, 15, 20, and
eventually 30 or more minutes per session. Stretching exercises of the
overly tight postural muscles like the hamstrings, calf muscles, hip
flexors, lower, middle, and upper back muscles are also very helpful.
Applying light resistance during the stretch using a “slow motion”
approach improves results.

In general, low-impact activities like
water exercise, swimming, bicycling, and using an elliptical machine
(low setting) are great options. Using light dumbbells/hand weights
emphasizing high rep/low weight is also very effective.

Another
highly successful type of exercise are those focused on improving
balance. Using a rocker board, wobble board, gym ball, and/or foam pad
to incorporate balance challenges into the exercise process is very
effective. Consistent exercise is a key to success.

Also, don’t
set your goals too high as you may be setting yourself up for
disappointment. Rather, make realistic goals and “grow” with the
exercise process, changing and modifying goals on a monthly or quarterly
basis.

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This information should not be substituted for medical or chiropractic advice. Any and all health care concerns, decisions, and actions must be done through the advice and counsel of a health care professional who is familiar with your updated medical history.